Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Arkie Upper Body 1

Arkie Upper Body 1
1 hour

Back and shoulders focused

67314268ce3e464b677fd951

Play Button
Pull Up
 sets
 kg
 reps 
 rest
Notes
64f716d4e65eb686508eb3ce
Bodyweight
Pull Up
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps, Lats
Biceps brachii, Latissimus Dorsi
Secondary Muscles
Traps, Abs
Pull Up - Bodyweight muscle groups
Play Button
Single Arm Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64957e9fa98d75d68b35bc9c
Cable
Single Arm Tricep Extension
Notes:
Key Points:
  • Adjust the cable to the top, hold the grip and have your elbow in front of you.
  • Start by extending your elbow until it's straightened.
  • Then slowly retract to the start position and repeat.
Common Mistakes:
  • Using excessive momentum.
  • Allowing the elbow to move around too much.
  • Upper body swaying.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Single Arm Tricep Extension - Cable - Replaceable Single Cable muscle groups
Play Button
Dumbbell Lateral Raise
 sets
 kg
 reps 
 rest
Notes
63a2f6209ae2b6c58ddb87d6
Dumbbell
Dumbbell Lateral Raise
Notes:
Key Points:
  • Stand straight holding the weights by your sides.
  • With arms slightly bent raise your arms laterally up to shoulder height.
  • Slowly lower down to just before start position and repeat.
Common Mistakes:
  • Bending from the hips for momentum.
  • Raising elbows too far above shoulders.
  • Dropping weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Dumbbell Lateral Raise - Dumbbell - Standing muscle groups
Play Button
Dumbbell Hammer Curl
 sets
 kg
 reps 
 rest
Notes
63a03fac79d98b586df0bf5f
Dumbbell
Dumbbell Hammer Curl
Notes:
Key Points:
  • Stand straight holding the dumbbells by your sides.
  • Bend your elbows until the weight is up to shoulder height.
  • Slowly lower back to just before full extension and repeat.
Common Mistakes:
  • Using momentum from the body.
  • Fully locking out elbows.
  • Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps brachii
Secondary Muscles
Dumbbell Hammer Curl - Dumbbell - Standing muscle groups
Play Button
Seated Row
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac63d1e92601
Plate loaded
Seated Row
Notes:
Key Points:
  • Place feet shoulder width on the foot rests and extend your arms to reach the grips. 
  • Pull until your hands are at the front of your chest. 
  • Slowly lower back to the start position, without the weights resting.
Common Mistakes:
  • Leaning back to pull the weights. 
  • Back not being straight, curling over the pad. 
  • Shoulders coming forward too far.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Seated Row - Plate loaded - Hinge Lower muscle groups
Play Button
Rear Delt Flys
 sets
 kg
 reps 
 rest
Notes
6600dd538a1efd9db1e3ef52
Dumbbell
Rear Delt Flys
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Rear Delt Flys muscle groups
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
1
3
m 
0
s
 rest
64957e9fa98d75d68b35bc9c
64957e9fa98d75d68b35bc9c
Single Arm Tricep Extension
Single Arm Tricep Extension - Cable - Replaceable Single Cable
3
3
1
3
m 
0
s
 rest
63a2f6209ae2b6c58ddb87d6
63a2f6209ae2b6c58ddb87d6
Dumbbell Lateral Raise
Dumbbell Lateral Raise - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
63a03fac79d98b586df0bf5f
63a03fac79d98b586df0bf5f
Dumbbell Hammer Curl
Dumbbell Hammer Curl - Dumbbell - Standing
3
3
1
3
m 
0
s
 rest
634a62185cb8ac63d1e92601
634a62185cb8ac63d1e92601
Seated Row
Seated Row - Plate loaded - Hinge Lower
3
3
1
3
m 
0
s
 rest
6600dd538a1efd9db1e3ef52
6600dd538a1efd9db1e3ef52
Rear Delt Flys
Rear Delt Flys
3
3
1
3
m 
0
s
 rest
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